A physiotherapist, Guilherme, shares 6 exercises to help alleviate lower back pain, especially during the cold season when vasoconstriction occurs, reducing circulation and increasing pain. The exercises aim to improve mobility, reduce stiffness, and promote blood flow to the muscles and joints. They include:
1. Hip mobility exercise with a towel, involving 8 movements to loosen the hip region.
2. Leg stretch on the floor, like a plank, to work on mobility and loosen the inner thigh.
3. A quadruped exercise with a right leg in front, involving arm extensions and twists to mobilize the spine.
4. A leg lift exercise with both hands on the floor, extending the front leg and lifting the back foot.
5. A hip flexion exercise, extending the knees and hips, then flexing and releasing.
6. An inner thigh stretch, involving squatting, knee extension, and pushing the knees outwards.
Guilherme encourages viewers to follow along and provides tips and variations throughout the exercises. He also invites viewers to access his method for a complete 90-day transformation to relieve pain, improve posture, and achieve a healthier body.
Here are the key facts extracted from the text:
1. Guilherme Stellbrink is a physiotherapist and personal trainer.
2. The exercises in the video are designed to help with lower back pain.
3. The exercises can be done at home with a towel for knee protection.
4. The first exercise works on hip mobility.
5. The second exercise stretches the inner thigh.
6. The third exercise works on mobility and strength in the hips and legs.
7. The fourth exercise targets the lower back and hips.
8. The fifth exercise is a hip lift and stretch.
9. The sixth exercise targets the inner thigh and lower back.
10. The exercises can help increase circulation and reduce stiffness.
11. The exercises can be modified to suit individual needs and abilities.
12. The video is part of a series on exercises for lower back pain.
13. Guilherme Stellbrink has a method for transforming the body in 90 days.
14. The method includes a sequence of exercises and tips for improving posture and relieving pain.